Nke a na kọlịflawa a na-eme ka ọ na-eji ihe dị ka minit iri ma ọ bụ na-etinye ya na creamy, delicious sesame aioli. Ngwa na mfe, nke a ga-abụrịrị otu n'ime ụzọ ndị kachasị amasị gị maka ịkwadebe kọlịflawa.
Ihe Ị Ga-achọ
- 1 isi dum kọlịflawa
- 2 tablespoons / 30 mL olive mmanụ
- 1 tablespoon / 15 mL ọhụrụ oregano (finely chopped)
- 1/2 teaspoon / 2.5 mL yabasị ntụ ntụ
- 1/2 teaspoon / 2.5 mL nnu mmiri
- 1/4 teaspoon / 1.25 mL ose oji
- Maka Aioli:
- 1/3 iko / 80 ml Mayonezi
- 1/3 iko / 80 mL yogọt greek
- (2 teaspoons lemon ihe ọṅụṅụ) ihe ọṅụṅụ nke 1 lemon
- 1 tablespoon / 30 mL olive mmanụ
- 1 1/2 teaspoons / 7.25 mL tahini
- 1/4 teaspoon / 1.25 ml garlic ntụ ntụ
- 1/4 teaspoon / 1.25 ml nnu
- 1/4 teaspoon / 1.25 ml chili ntụ ntụ
Otu esi eme ya
- Tinye ihe ndị aioli n'ime ihe oriri. Pulse ugboro iri na iri iji merie ya. Nri maka nnu na tahini ọdịnaya ma mee mgbanwe. Wepu na ihe oriri na ụlọ ahịa na-ekpuchi na friji ruo mgbe kọlịflawa esiri ya.
- Ngwakọta ihe dị ọkụ maka nnukwu okpomọkụ. Gwakọta mmanụ olive na oregano, yabasị ntụ ntụ, nnu mmiri, na ose oji n'ime obere efere. Wepu nnukwu osisi epupụta na-eme ka kọlịflawa. Saa na kpocha. Tinye ngwakọta mmanụ na ihe oriri niile.
- Tinye na ihe na-ekpo ọkụ ma na-esi nri maka minit 8-10, gbanwee ntụgharị 1/4 n'oge ọ bụla 1-2 nkeji n'oge usoro nri. Lelee ọkụ. Wepu ya na mmiri ma tinye ya na efere nri. Bee n'ime mpekere nri na n'elu na aioli. I nwekwara ike n'elu n'elu pasili ma ọ bụ na-akụ na pine. Kọlịflawa ga-ejigide ụfọdụ crunch n'agbanyeghị na a na-agba ya.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 313 |
| Ọnụba abụba | 27 g |
| Abụba buru ibu | 4 g |
| Abụba na-enweghị ntụpọ | 11 g |
| Cholesterol | 11 mg |
| Sodium | 672 mg |
| Carbohydrates | 16 g |
| Fri nri | 5 g |
| Protein | 7 g |